How to Gain Weight? Do you know one thing foods also helpful to gaining weight? Are you sad about your personality? Looking slim and fit is good but thin like cloth hanger not attractive at all. Skinny persons spend lot of money on the different products to achieve weight. Hence, in this article we are telling about the weight gain foods which are very helpful to gain weight.
Pros of Having Good Diet for Weight Gain:
Proper nutrition helps in more than just keeping the body fit; combined with adequate exercise, it is the catalyst that serves for your overall wellbeing. A proper diet that suits your body metabolism and lifestyle will keep you fit and help you develop the right BMI. Your personality and your confidence depend on your physical appearance too; hence, it is vital you spend time and effort to look fit and attractive. People who are skinny try a lot of methods to put on some pounds; however short stints will not help you to achieve a long-term result. In this article, we give you advice on healthy foods to help gain fast and weight gain foods list.
Do Weight Gain Foods Really Help?
What are weight increase food items? Easy weight gain foods can be known here. Gaining weight will take quite some time especially if you have a high metabolism. Weight gain foods should not just add empty calories; they should have high nutritional value too. Foods such as milk, nuts, and cereals not only are natural weight gain foods they help to balance your metabolism, provides you with rich source protein, calcium, anti-oxidants, and many other vitamins and minerals all essential for the weight gain journey! Experts suggest consuming these foods can gain weight fast such as a large amount of protein-rich foods to become healthy. It is necessary to raise your appetite by drinking a more substantial amount of weight gain foods step by step.
Methods to Eat Healthy Foods to Gain Weight
What is also foods to eat to gain weight? The key to gaining weight is to know your body well. If you are a very picky eater, start with small meals spread across the day. Focus on the quality and not the quantity. Make sure water intake is balanced and does not hamper your appetite. When you have a meal, try to include a variety of foods to increase weight. Deficiencies of a specific nutrient can cause havoc to your immunity and overall well being, and this, in turn, will slow your weight gain. Find below some foods that are rich in fat, protein, carbs, and vitamins.
Which Fruits Help for Weight Gain:
Well, there is nothing like fruits for weight gain. They are quick and effective. Let us know healthy foods to gain weight. Here are the top foods to gain weight.
1. Avocado:
Weight Gain Properties: due to its properties, avocado is food to help gain weight fast. The high levels of carbohydrates in avocados are one of the strong reasons that it is considered a perfect weight is gaining food. You can include a portion of this in any of the meals during the day. Avocado is one of the foods to eat to gain weight quickly; as an added advantage, it also helps in achieving soft and nourished skin.
Nutrient Values:
- Amount Per 100 grams
- Calories 160 | Total Fat 15 g
- Potassium 485 mg
- Total Carbohydrate 9 g
- Dietary fibre 7 g
- Protein 2 g
2. Banana:
Weight Gain Properties: Quick weight gain foods also include banana. A banana plays an essential role in weight gain diet plans. Banana is highly composed of carbohydrates and also provides a quick source of energy. It greatly helps to refill you after a prolonged exercise. Banana is one food that gives instant energy; therefore, you may consume this while you play any sports.
Nutrient Values:
- Amount Per 100 grams | Calories 89
- Potassium 358 mg
- Total Carbohydrate 23 g
- Dietary fibre 2.6 g
- Sugar 12 g
- Protein 1.1 g
3. Dried Fruits and Nuts:
Weight Gain Properties: Foods to eat to gain weight fast also includes dry fruits. Dried fruits are also one of the best healthy food to gain weight because it is a powerhouse of nutrients. It has abundant sources of fibre and is also a concentrated source of calories. Furthermore, it also contains minerals and vitamins that are essential for building muscles and overall health. You should remember to choose unusual furred dried fruit. You can consume them as a garnish on yoghurts, ice creams, and cereal and salads.
Nutrient Values of Dry Fruits:
- Amount Per 100 grams | Calories 359
- Total Fat 2.7 g
- Sodium 403 mg
- Potassium 164 mg
- Total Carbohydrate 83 g
- Sugar 58 g
- Protein 1 g
- Vitamin C 93%
Nutrient Values of Nuts:
- Amount Per 100 grams | Calories 607
- Total Fat 54 g
- Saturated fat 9 g
- Sodium 273 mg
- Potassium 632 mg
- Total Carbohydrate 21 g
- Dietary fibre 7 g
- Sugar 4.2 g
- Protein 20 g
- Magnesium 57%
See More: How to Gain Weight Healthy
Ways of using Vegetables for Weight Gain:
Here are a few vegetables for weight gain which work effectively.
1. Sweetcorn
Weight Gain Properties: best foods to gain weight fast also is corn. Corn is a vegetable that is rich in starch content. The powdered substitute of it, i.e., corn starch or corn flour is an essential kitchen ingredient. It is to be noted that vegetables rich in starch will aid in weight gain. Therefore, corn will help you to store fat and it one of the best in the weight gain food list. You can also choose to have one bowl of boiled corn with salt for better results.
Nutrient Values:
- Amount Per 100 grams | Calories 86
- Potassium 270 mg
- Total Carbohydrate 19 g
- Dietary fibre 2.7 g
- Sugar 3.2 g
- Protein 3.2 g
2. Potato
Weight Gain Properties: foods to eat to gain weight properly also is a potato. According to nutritionists, the favourite vegetable, a potato is the worst vegetable for those watching their weight. It is very high in starch and carbohydrates and a large portion consumed frequently can lead to weight gain over time. Potatoes are a great source of carbohydrates as well as amino acids such as arginine and glutamine. The potato also contains fibre, starch, and vitamin C. Hence; this is one of the best options for quick weight gain foods. Try to include this food daily in your meal if you aspire for a fast road to weight gain.
Nutrient Value:
- Amount Per 100 grams | Calories 77
- Potassium 421 mg
- Total Carbohydrate 17 g
- Dietary fibre 2.2 g
- Protein 2 g
- Vitamin C 32%
Diary for Weight Gain:
What are other foods to increase weight? Diary for weight gain is a well-known method. Other best dairy foods to gain weight are,
1. Egg:
Weight Gain Properties: Wondering which food can increase weight fast? Whole eggs are full of proteins and all the other nutrients that the body requires. This ensures that the body is given all the requirement that it needs and thus helps in the overall development of lean muscles and body mass. Make sure you include at least one of them for your breakfast each day. The egg is one of the most effective weight gain foods, and it is an excellent food to weight gain.
Nutrient Values:
- Amount Per 1 large (50 g) | Calories 78
- Total Fat 5 g 7%
- Cholesterol 186.5 mg
- Protein 6 g
2. Milk:
Weight Gain Properties: Foods to help gain weight also includes milk. Milk contains a large number of carbohydrates as well as protein. Protein provides the body building blocks for new muscles and also saturated fats are responsible for increasing efficient muscle growth. If you consume 100 ml of milk, it gives you with 3.4g of protein. Drinking at least two glass of milk every day is within the recommended daily nutrition intake, and it provides almost 14g of protein. By having milk before going to bed, you stand a chance of putting on around 1 pound per week.
Nutrient Values:
- Amount Per 1 cup (244 g) | Calories 103
- Total Fat 2.4 g
- Cholesterol 12.2 mg
- Sodium 107.4 mg
- Potassium 366 mg
- Total Carbohydrate 12 g
- Sugar 13 g
- Protein 8 g 16%
- Calcium 30%
- Cobalamin 18%
3. Yoghurt:
Weight Gain Properties: what foods to eat to gain weight fast and safely? Yoghurt is the answer. Did you know that yoghurt can also help in weight gain and is one of the best-rated foods for weight gain? Yoghurt comes with the goodness of milk and can result in effective weight gain without providing your body with high calories. It also provides with you with the protein and calcium your body needs.
Nutrient Values:
- Amount Per 1 cup (8 fl oz) (245 g) | Calories 149
- Total Fat 8g
- Saturated Fat 5.1g
- Cholesterol 32mg
- Sodium 113mg
- Potassium 379.75mg
- Carbohydrates 11.4g
- Sugars 11.4g
- Protein 8.5g
- Calcium 30%
4. Cheese:
Weight Gain Properties: which food increase weight fast? Cheese! It is among high-calorie foods for weight gain. A serving of cheddar cheese gives approximately 69 calories. It is also high on protein, calcium, and fat that leads to weight gain. However, again it should be eaten in moderation as it hikes up cholesterol. Cheese is one of the best and most effective foods to gain weight fast.
Nutrient Values:
- Amount Per 100 grams | Calories 402
- Total Fat 33 g
- Cholesterol 105 mg
- Sodium 621 mg
- Protein 25 g
- Vitamin A 20%
- Calcium 72%
Fish and Meat for Weight Gain:
Meat is a common source of protein useful for weight gain process. It is among the best foods to gain weight. Let us see common fish and meat for weight gain and how this can complement our process to gain weight.
1. Salmon and Oily Fish:
Weight Gain Properties: One of the favourites among fatty fishes, Salmon is known for its weight gaining properties; it has unsaturated fats, omega fatty three acids and a lot of protein and nutrients that are required for muscle building. It is one of the healthiest ways to bring the insome mass to the body. Try and have a portion of the fish at least two times a week. It is one of the best weight gain foods to increase your weight within a short period.
Nutrient Values:
- Amount Per 100 grams | Calories 208
- Total Fat 13 g
- Cholesterol 55 mg
- Potassium 363 mg
- Protein 20 g
- Vitamin B-6 30%
- Cobalamin 53%
2. Red Meat:
Weight Gain Properties: Meat is one of the best sources of protein as well and effectively result in an increase in body weight. Red meat is one of the best foods for weight gain according to physique builders. It can provide one with some of the best fat burning elements as well. Red meat is excellent when it comes to maintaining a calorie-restricted diet.
Nutrient Values:
- Amount Per 100 grams | Calories 143
- Total Fat 3.5 g
- Cholesterol 73 mg
- Potassium 421 mg
- Protein 26 g 52%
- Vitamin B-6 35%
Cereals, Beans, and Legumes for Weight Gain:
Here are a few Kinds of cereal, Beans, and Legumes for weight gain which work effectively.
1. Rice
Weight Gain Properties: Rice is an excellent source of carbs to gain weight. Excessive consumption of rice can be harmful to you; so, the serving size has to be controlled to keep the portion within the healthy limits. Rice is a staple food for the South Indians, and this will be ready for them to consume to gain weight. At the same time, it is one of the cheapest ways to gain weight as rice is one of the most affordable foods out there and forms an essential part of a healthy diet. Rice also comes with some of the most useful vitamins which are required by our body on a daily basis. Rice has been proved to one of the most crucial weight gaining catalysts amongst cereals.
Nutrient Values:
- Amount Per 100 grams | Calories 130
- Total Carbohydrate 28 g
- Protein 2.7 g
2. Granola:
Weight Gain Properties: Nuts and oats are two of the main ingredients in granola that makes it perfect for energy as well as weight gain. A bowl of granola gives about 500 calories to the body that leads to healthy weight gain. Make sure you include it in breakfast to reach your goals. Granola is one of the best food for weight gain.
Nutrient Values:
- Amount Per 100 grams | Calories 471
- Total Fat 20 g
- Sodium 294 mg
- Potassium 336 mg
- Total Carbohydrate 64 g
- Dietary fibre 5 g
- Sugar 29 g
- Protein 10 g 20%
- Iron 16%
- Magnesium 24%
3. Whole Grains:
Weight Gain Properties: Glucose is one of the primary dietary source of energy to the body, and whole grains are an abundant source of glucose. They are rich in carbs required for an increase in weight. Whole grain offers constant energy levels as compared to refined grains like white flour.
Whole grain bread, brown rice pasta, air-popped popcorn, and quinoa as well as bagels, cereals which are made of whole grains make outstanding mealtime selections.
Nutrient Values:
- Amount Per 100 grams | Calories 265
- Total Fat 4.2 g
- Sodium 381 mg
- Potassium 230 mg
- Total Carbohydrate 43 g
- Dietary fibre 7 g
- Sugar 6 g
- Protein 13 g
- Calcium 10%
- Iron 13%
- Vitamin B-6 15%
- Magnesium 19%
Oil for Weight Gain:
Many know the importance of oil for weight gain. Let us see different varieties of Oil and how they are helpful and useful in our process of weight gain.
1. Coconut Oil &Olive Oil
Weight Gain Properties: There is a common misconception that oil is bad for our bod; however, this is completely baseless. The recommended serving of oil to your diet is a much-needed addition. For weight gain, focus on coconut oil and olive oil. They are both dense in nutrients and crammed with health benefits.
Coconut Oil has the properties to protect your heart, kidneys, and cholesterol levels. It also has antiviral and anti-bacterial properties. One tablespoon of coconut oil is well known to contain 116 calories and 14 grams of fat. You may use it during cooking, and baking or mix some into your breakfast cereal.
Nutrient Values of Coconut Oil:
- Amount Per 100 grams | Calories 862
- Total Fat 100 g
- Saturated fat 87 g
Olive Oil is known for protecting the heart. A tablespoon of the oil contains119 calories and 14 grams of fat. You may drizzle it on salads, in soups, stir fries, and over vegetables.
Nutrient Values of Olive Oil:
- Amount Per 100 grams | Calories 884
- Total Fat 100 g
- Saturated fat 14 g
Protein Shakes for Weight Gain:
Drinking protein smoothies can be very nutritious, and it is a quick way to gain weight. Make your smoothies as commercial versions are mostly filled with sugar and lack nutrients.
Here are just a few varieties you can try. You may combine these with 2 cups (470 ml) of milk or almond milk.
1. Chocolate Banana Nut Shake:
- Mix 1 banana, one tablespoon of peanut or another nut butter and one scoop of chocolate whey protein.
- Serve and Enjoy!
2. Chocolate Hazelnuts Shake:
- Mix 444 ml of chocolate milk with one scoop of chocolate whey protein, one avocado, and one tablespoon of hazelnut butter.
- Serve cold and feast!
See More: Protein Shakes for Weight Gain
3. Caramel Apple Shake:
- Mix 1 cup of natural yoghurt, one sliced apple, one scoop of vanilla-flavoured whey protein and one tablespoon of sugar-free caramel flavouring.
- Serve onto your cup and enjoy!
4. Vanilla Blueberries Shake:
- Mix 1 cup of fresh or frozen blueberries, 1 cup of vanilla yoghurt, one scoop of vanilla whey protein, and sweetener if required.
- Serve and drink your full!
All of these smoothies are around 400–600 calories. These foods are high in protein and other essential vitamins and minerals.
Foods to Avoid in the Process of Weight Gain:
- Processed red meat may contribute to severe health risks. So, ditch the bacon and baloney and opt for good quality turkey, lamb or other similar meats instead.
- Refined carbs like the white bread and sweets can cause rapid rises and slumps in energy levels, which can adversely affect your activities during the day. Instead, choose unrefined and whole-grain carbs for long-lasting energy.
- Low-Calorie Veggies such as celery, spinach, and lettuce are healthy, but they are filling without providing many calories. Instead, opt for higher-calorie veggies. Some suggestions are beets, potatoes, butternut, squash, avocado, and beans.
Required Foods Helpful for Your Body:
- Egg Whites: The body actively utilises a large proportion of the protein from egg whites for protein synthesis. Egg whites also contain minimal carbohydrates and are a source of vitamins and minerals.
- Chicken/Turkey: Lean meats such as chicken and turkey breasts are a staple on every weight gain diet. They provide an excellent source of high-quality protein, and they are deficient in saturated and trans fats.
- Beans/Legumes: When people think of bodybuilding diet, they instantly refer to lean meats, but what they don’t realise is that beans and legumes are the delicious and nutritious source of protein and fibre.
- Lean Red Meat: Lean red meat is excellent food sources for mass-building and is rich in protein, iron, zinc and B vitamins. However, since red meats possess a higher level of saturated fats, they should not be consumed every day.
- Low Glycemic Carbs: Muscle building isn’t aided by protein alone. Slow-burning carbohydrates are essential to fuel and sustain your muscles. These carbohydrates can be there in foods such as oatmeal and sweet potatoes, and they are the best pre-workout snack.
Additional Tips to Boost Your Weight Gain:
- Let us see some additional tips and facts one should know to boost the process of weight gain.
- Seventy per cent of your body consists of water.
- Your muscles, ligaments, and tissue cells all contain water.
- Water serves as a medium to transport proteins and nutrients to your muscle cells.
- Sleep is as important as working out.
- Proteins are essential in muscle growth.
Understand what will keep you motivated and work forward keeping your ultimate goal in mind! Motivation is as important a factor as any of the essential foods that you intake to be successful in this journey.
Frequently Asked Questions and Answers:
Q1. How many glasses of water should I drink ideally to aid weight gain?
Ans: An adult requires 8 to 12 glasses of water irrespective of whether we are trying to gain or lose weight. Maintain this throughout. Avoid drinking lots of water right before a meal.
Q2. What serving of red meat is healthy?
Ans: You should restrict red meat consumption to 70g per day which amounts to 500g a week.
Q3. What is the best substitute for lean meat for a vegetarian diet?
Ans: Beans, lentils, other and legumes and soy are great alternatives for meat in a diet.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
